March 14, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Row x 90 seconds
Wall Ball Bear Hug Kang Squat x 10 reps

Followed by…

Two sets of:
Narrow-Stance Heel-Elevated Squat x 5 reps @ 30X1 tempo
Wall Ball Halo x 5 reps in each direction

Then…

A.

Four sets of:
Narrow-Stance Heels-Elevated Lumberjack Squat x 8 reps @ 30X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds

B.

For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)